May 10, 2010

TUESDAY 100511

CrossFit Combine (DAY 2)

Welcome to the CrossFit Combine Day 2. The purpose of this two day event is to test your proficiency in a host of functional fitness tasks and skills. Today, like yesterday, you will complete 6 events. Based on your performance, you can earn up to 5 points on each event (see point scale below). Record the total number of points each day and post to comments. Rest as needed between the events and make as many attempts as you want for a best score, but complete the test in one-hour (not including warm-up). Specific requirements / standards for each event are described below (mens/womens scale denoted by the dash). Scale as needed and/or make up your own point system. The idea is to give yourself some solid bench marks and then retest in the future. Have fun!

Complete the following events:

Points 5 4 3 2 1
1) 300m Shuttle Run (sec) - 55/65, 60/70, 65/75, 70/80, 75/85

- Set-up a sprint course that is 50m in length. Run from a start line to a 50m point and return to the start line. Repeat this interval three times without stopping.
- You must start completely behind the start line and must completely cross the turnaround line before proceeding back to the start line.

2) L-Sit (sec)- 25, 20, 15, 10, 5

- Event is terminated when your heels touch the ground

3) 1 rep ground to overhead anyway (lbs) - 215/155, 200/140, 185/125, 170/110, 155/95

- Barbell starts on the ground and must be lifted in any method to a position overhead
- Overhead position must have the arms locked out and head through the window. Hips and knees must be at full extension.

4) Unbroken muscle-ups (reps) - 5, 4, 3, 2, 1

- Event is terminated when you drop from the rings or your feet touch the ground
- You can regrip the rings as long as you don't touch the ground

5) Unbroken Push-up (reps) - 50/40, 45/35, 40/30, 35/25, 30/20

- On each rep the chest must touch the ground at the bottom of the rep and the arms must completely lock-out at the top of the rep
- the event is terminated if your knees touch the ground
- Not authorized to rest in the down position.

6) 800m run (sec) - 2:30/2:45, 2:40/2:55, 2:50/3:05, 3:00/3:15, 3:10/3:25

- clock stops when you run two laps around the track

Post points to comments. Enjoy!

23 comments:

Jeff Paine said...

Early results are in and it looks like Rob will go high in the first round. I wonder if he can handle that kind of money being thrown at him at such a young age. . .

All that aside:
Morning Crew - I was thinking about doing the gym stuff first and then head to the track to do the shuttle run and 800m. Thoughts?

upty03 said...

Jeff...I agree with most, but aren't the scouts concerned about his age and shoulder? So old and fragile is what some scouts are saying in their circles.

Michael said...

Jeff - Gym then track sounds good to me. I'll see you at the gym.

These events look like they will take a little longer to accomplish that today's, but I may be wrong...

craigrr said...

Jeff - gym and then track sounds good; better bring snorkel and fins!
Also, as long as the league doesn't have any effective testing for Geritol,prunes,and Ben-Gay I'm ok

J. O'B said...
This comment has been removed by the author.
RW said...

1) 51 sec = 5
2) 45 sec = 5
3) 200lbs = 4
4) 5 = 5
5) 50 = 5
6) 2:28 = 5

Day 2 total = 29

Total = 55

Nick said...

1) 58 sec = 4pts
2) 26 sec = 5pts
3) 155# = 1 pts (disaapointing.. need to work on getting under the bar.
4) 50 = 5pts
5) 2:53 = 2pts
Total 17 pts
7 pt improvement from yesterday....Im pretty much Happy Gilmore. I have a wicked slap shot, but cant skate..

J. O'B said...

1) 55.83 = 4pts
2) 28sec = 5pts
3) 185# = 3pts
4) 5 = 5pts
5) 50 = 5pts
6) 2:58 = 2pts
Total 24 pts

2 day total = 41

Brian said...

No gas today. Failed on 3 events, 2 of which were a suprise. 13 Points today, 8 yesterday for 21 total.

upty03 said...

300m shuttle: 52.67 = 5
L Sit: 25 sec = 5
Ground to Overhead: 215 = 5
Muscle ups: 5 = 5
C2G Push-ups: 50 = 5
800m run: 2:46 = 3

Day 2 total: 28
Cumulative total: 55

Michael said...

51.3 = 5
25 SEC = 5
185 LBS = 3
1 = 1 (disappointed as I've strung them together before...just not today...although I did avoid shoulder injury)
50 = 5
2:43 = 3

Total: 22 pretty consistent from yesterday...

Black and Gold CF Ancient said...

Good to see that Upty still plays to his competition.

RW...did you post before or after Upty worked out? If I recall, that makes a difference in his numbers.

J. O'B said...

I just signed up for the Iron Major Competition and there are a lot names missing on that sign up sheet. C'mon man! I prefer to be embarrassed among friends.

C.L. said...

Shuttle run = :57 (4)
L-sit = :25 (5)
Overhead = 185 (3) - PR for C&J
- Also cleaned 200 but couldn't get it overhead
Muscle-up = 5 (5)
Push-up = 50 (5)
800m = 2:48 (3)
Total = 25
2-day total = 47

If another study is done, this seems like it would be a great evaluation tool to measure progress without favoring one physical training program over another (especially if you throw in a PFT as an additional evaluation). Any thoughts?

George said...

300m shuttle run: 57sec/ 4
L-sit: 25sec/5
grd-overhead: 200/4
muscle-ups: 0/0 still working on the ever elusive MU
Pushups: 35/2
800m run: 2:58/2
total points: 17
2 day total: 24

on another note, we had some talk about a friendly competition/BBQ Thursday/Friday before memorial day. What day works best for everyone?

Wayne L said...

1) 52 sec - 5 pnts
2) 25 sec - 5 pnts
3) 170# - 2 pnts (really disappointed here as I cleaned 185 a couple of weeks ago but couldn't even get that today)
4) 0 - 0 pnts (almost there)
5) 50 - 5 pnts
6) 2:52 - 2 pnts

19 points today, 14 yesterday = Total of 33 points

John McGrady said...

58s-3 pts
25s-5 pts
200-4 pts
5-5 pts
50-5 pts
3:28-0 pts I need to get my tubby but to the track.
total-22 pts

2 day total- 41 pts

As to the BBQ- I'm up for anything. Give me the 5 W's and I'll show up.

craigrr said...

1. 300m shuttle = 51.78 5pts
track was slippery
2. L-sit = 50sec 5pts
3. 1 rep grd to OH = 185 3pts
technique with split jerk was average; should have tried push jerk for 200lb
4. Muscle ups = 5 5pts
5. Push ups = 80 5 pts
6. 800m run = 3:04 1 pt
I need to continue to work in 2 areas 1) stamina is weak and 2) I am running heavy; I'm looking for POSE to help with the 'heavy'
Total = 24

Two day total = 53

George - I'm avaliable on Thursday before Memorial Day and would like to get together for any type of event.

Wayne L said...

i'm good for a bbq any day. I'm geo bachelor here so days don't really make a difference. Just where, when, and what i need to bring.

J.O'B - I get embarrassed enough here on the blog. I don't need to do the Iron Major competition to voluntarily add more shame.

upty03 said...

black and gold ancient...funny to see you on here...also, funny to hear you talking junk on postings...come get some of me whenever you want...one stipulaton...a grader for reps will be present...Suck it, Trebek! BTW, my golf game is ready for you, too!

Michael said...

Looks like early graduation for me, so not sure if I'll be around come BBQ time or if I'll have time for IronMajor now...but I hope I can make it.

Jeff Paine said...

Shuttle Run - 53.5s - 5pts
L-sits - 25s - 5 pts
Muscle-ups - 5 - 5 pts
Push-ups - 50 - 5 pts
Ground to O/h - 170# - 2 pts
800m - 2:57 - 2 pts (1st 400 was 1:17, 2nd, well, not so much).

Total (Day 2) 24 pts
Overall Total: 41 pts

Does anybody know anything about undrafted free agency?

JPSE said...

Three great days of events and foundations. Good job to all the trainers.
300m shuttle-54-5
Lsit-25sec-5
G2OH-185-3(did 205 last time we did this and thought for sure I'd get 215 pretty easily...)
Unb MUs-1-1(did 10 consecutively, but touched the ground to regrip)
Unb C2G PUs-50-5
800m run-2:49-3

T - 22
2 Day Total - 48
Good baseline on what to work on.